22 May 09
Friday
Warm-up
30 Double Unders
Back Squat up to working sets

WOD
Back Squat
3 sets of 3 reps (progress with each set and last set do as many as possible up to 10 reps)
Deadlift
1 set of 3 reps (go as heavy as possible)

Rest 3 minutes

For time
800 meter run
21 Back Squat (225lbs men/160lbs women)
21 Chest to Bar Pull-ups
21 Ring Dips

400 meter run
15 Deadlift (225lbs men/160lbs women)
15 Pull-ups with no kip
15 Handstand Push-ups

200 meter run
9 Sumo Deadlifts (225lbs men/160lbs women)
9 L-sit pull-ups
9 Burpees (with push-up, jump, and hand clap)

Scale weight as appropriate

Finish with 10 minutes of stretching